Top 10 Foods That Relieve Constipation
Almost everyone experiences constipation at some point in their lives. Fortunately, constipation is not a serious condition and often can be treated easily without medical help. One of the best way to relieve constipation is to eat enough high fiber foods. In fact, people who eat a high fiber diet are less likely to become constipated.
Dietary fiber is classified as either soluble or insoluble. Both soluble and insoluble fiber are essential to keep the intestinal running smoothly. Soluble fiber allows more water to remain in the stool, making it softer, smoother, and thus easier to pass through the intestines, while insoluble fiber adds bulk to the stool, helping the stool pass more quickly through the intestines.
If you want to relieve your constipation quickly, here are some high fiber foods that you should include into your diet:
Apples contain both soluble and insoluble fiber, which is needed for proper digestion, most of the fiber was comes from apples skin. In addition to fiber, apples also contain pectin, which can help soften your stools and promote bowel movements. To get the best results, you should eat an apple on an empty stomach. The best way to do this is to eat 2 to 3 apples right after waking up in the morning.
Bananas are a good remedy for constipation due to its high fiber content. They help normalize bowel functions and the potassium in bananas keeps intestine’s muscle functioning properly.
Cabbage is very helpful in relieving constipation as it is extremely rich in fiber content. You can use cabbage to ease constipation by grinding it and preparing it for juicing. Take half a cup of cabbage twice daily to have a healthy bowel movement.
The high water content and dietary fiber in cucumber are very effective in relieving constipation. If you suffer from chronic constipation, adding cucumber in your daily diet can be helpful.
The high fiber content in oranges acts as a natural stimulator for your bowels. Taking one or two oranges before sleeping is a great way to expect a good bowel movement in the morning.
Prunes are an excellent source of both soluble and insoluble fiber. In fact, a 100-gram serving of raw prunes provide approximately 7 grams are dietary fiber.
Prunes are also high in phenolic compounds that stimulate beneficial gut bacteria. These chemicals may also aid in the digestive process.
You can enjoy prunes on their own or add them to your salads, cereals, oatmeal, and savory stews.
7. Almond oil
Almond oil is very beneficial for the treatment of constipation as it has natural laxative effect. Simply take 2–3 tablespoons of almond oil a day in a variety of ways: blend it with your milk, stir it in Greek yogurt; or splash it on salads.
Beans are among the highest in fiber content of all foods. For example, one cup of cooked black beans contains approximately 15 grams of fiber. Due to the high fiber content, beans are one of best remedies for constipation.
9. Brussels sprouts
A serving of six brussels sprouts contain about 3 grams of fiber, making it an essential item for healthy digestion. They support the formation of soft stool which enables quick and comfortable bowel movements. If you suffer from constipation, add this winter vegetable into your diet can help to relieve constipation.
10. Whole grains
Whole grains such as brown rice, barley, and oatmeal are high in fiber and should be included in a balanced diet to ensure regular bowel movements.